WARMUP: Ruck
THE THANG: Ruck, plank, 1 pull-up, misc. bag exercises, ruck. Appx. 3.5 miles total.
MARY: N/A
ANNOUNCEMENTS: Final litter pickup this Saturday, 2.0 fundraiser, GoRuck Double Heavy inbound
COT: Yes
WARMUP:
9 Motivators
Merkins
Peter Parkers
Low slow squats
THE THANG:
With 7 men and 3 sandbags:
Take
The
HILL
Stop along the way for
10 squats
10 merkins
At the top
Fran-ish (Fran is a benchmark Crossfit workout. It’s supposed to be Thrusters and pullups)
21-15-9
Thrusters
Rows
Return to COT on time
MARY:
I’m not a professional, but we landed the plane at precisely 0600 so no need to fill some extra time with nonsense
ANNOUNCEMENTS:
Sober October
CRI Training
COT:
WARMUP: Windmills, 4 count squats, imperial Walker’s, merkins, then light ruck shuffle to loosen everything up.
THE THANG: Buy in: every 2:30 complete the following w/ruck on entire time: 10 squat cleans w/sandbag, 10 merkins, 10 OH sandbag press and 10 bentover sandbag rows. 4 rounds for 10 mins total. Honestly this was a terrible idea. It takes almost the entire 2:30 to complete so very little rest between rounds.
Quick break to recover them grab a couple of sandbags and move to back of school. Grab the logs, 3 PAX per log and move them back to front of school. Each team front rack carried their log the length of the parking lot. On other end perform 10 team overhead log presses then 10 team log squats. Front rack carry log back to start point. Set log down then complete the following: 3 rounds of 3 exercises. 1st round is 21 reps of each, 2nd round is 15, and last round is 9. 3 exercises were front ruck squats, overhead ruck presses, and swings.
Pick up the logs and take them back to spot behind school. Grab sandbags and move back to cars. Couple of minutes left so another 3 round, 3 exercise routine. This time reps are 15, 10, then 5. Exercises were overhead lunges, ruck curls, and flutters. Times up. Work was done and no one was injured. Successful morning!
Thx Sprocket for the opportunity.
WARMUP:
THE THANG: Started with a couple of laps around the parking lot “slick”. A few warm ups. 3 of us walked the rest of the time switching 60 lb sandbag every 3 minutes. Sprocket went running and met us at COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Lap with exercises
THE THANG: DORA work with rucks
MARY: Solo lead stretch routine
ANNOUNCEMENTS: Manion, Service Opps
COT: Check
This morning at Currahee, four men discussed what to expect in GrowRuck events. Here’s what we did:
– Overhead Ruck Walk length of the parking lot
– Overhead Ruck Lunge Walk – half the lot
– Bear Crawl half the lot
– Ruck 2 miles
– PT Test (52 Ab Lab Sit-ups and 42 Merkins in 4 minutes)
– Picking Cherries for 1 Minute
NMM:
We discussed the Dynamic Inspection and Welcome Party and what to expect. It is one of the hardest beatdowns you will encounter. No walking, always moving, heavy sweating, and lots of yelling. It is designed to get you smoked fast and make you uncomfortable early. Lots of back and forth on a football field. Lots of confusing instructions. Lots of misdirection and penalties. Where’s my license? Did they move my ruck? When will we stop with the overhead carries? Then the Cadre get to “scuff you up.” This is where you spend several minutes in a rotating fashion between Cadres. Each Cadre has their own greatest hits, but they are designed to make it suck. Upon completion, you will certainly wonder if you have what it takes to complete the ruck. That’s the design.
At some point you will have a PT test. Recently, that PT test has included 2 minutes AMRAP Merkins (42 minimum), 2 minutes AMRAP Ab Mat Sit-ups (52 minimum), and 2 mile run (slick) in 18 minutes or less. Failure to meet the standard results in a penalty.
So, that’s why we did what we did – to get prepared for the expected while being prepared for the unexpected. Great work today, men. Thanks for the opportunity.
Aye!
WARMUP: Yes
THE THANG: 1 Hour of Hard Ruck Stuff; report submitted by Sprocket for stats
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer
PAX were encouraged to add an extra 10-15 pounds to their rucks for this week’s version of intense ruck training. Right after a quick disclaimer it was explained that the reason for the added weight was to prepare for the reality of GORUCK event. Rucks never weigh 20 or 30 pounds at an event. They start there and go up with the weight of gear, food, and water. So why train with less than you are going to shoulder when it comes time to face the challenge?
Unfortunately only 3 PAX carried the added weight this week, so hopefully the message sank in. And the added heckling from Cheddah for those not increasing weight probably didn’t hurt either.
WARMUP:
SSH X25
Merkins (slick) X10
That’s all…..
THE THANG:
Evolution 1:
Ruck to the top of the parking lot, drop the sandbags and ruck to the other end of the lot. We had the full length of the soccer field fence on our left side.
– Bear crawl 3 parking spots, complete 1 merkin
– Bear crawl 3 parking spots, complete 2 merkins
– Continue the series until the end of the spaces and 10 merkins was reached.
Collect the sandbags and complete a ruck around the big loop.
Evolution 2:
Drop the sandbags at the end of the parking lot on the same section we bear crawled. Walk down to the half way point and drop our rucks.
Ladder with 10 on one end and 1 on the other.
– Curls with the ruck
– Bent over rows with the sandbag
– Run between ~50yds
Collect all the gear and complete another big loop.
Evolution 3:
Pretty simple and terrible. Starting at one end of the stretch we were working on and moving the full length of the fence.
Toss the sandbag and complete a Man Maker until you reach the end.
MARY:
Went around the group calling exercises. From memory, we had LBCs, Big Boys, Box Cutters, Freddy Mercuries, and at least one more I can’t remember.
ANNOUNCEMENTS:
9/11 WOD at NAFO this Saturday at 0630. Bring a ruck and sandbag
COT:
Spocket is doing some great things with this AO!! I appreciate the opportunity to be a part of it.
WARMUP: SSH, windmills, 7’s with 100 yd run and burpees and both ends
THE THANG:
“NINE EAGLES”
6 rounds:
• 11 Ruck Push Ups
• 11 Ruck Lunges (total)
• 11 Ruck Overhead Press
• 11 Ruck Overhead Squat
• 11 Ruck Swings
• 11 Flutter Kicks (4 count )
• 11 Mountain Climbers (4 count)
• 11 V-Ups
• 11 Ruck Plank Pull Throughs (total)
• 101 meter Sandbag Shoulder Carry
• 101 meter Sandbag Farmer Carry
Ruck: Men 30lb
Sandbag: Men 60lb
MARY: Box cutters, LBCs
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
This morning we were blessed with a beautiful breeze from the south. And we got right to it at 0500.
Ruck/COP:
w/Alternating Shuffle around school
SSHs, LSSs, Ruck Merkins
Weinke: A Blue Light Special, if you will…
Buy In: 200m Suitcase Carry
30 min AMRAP:
20 Ruck Swings
15 Ruck High Pulls
10 Ruck Thrusters
Cash Out: 200m Suitcase Carry
We had a few minutes to spare to I had to reach into my Mexican Junk Pile to see what we could do to close out the WOD…
Finisher:
Partner Up
CMIYC around parking loop x 2
P1 Farmer Carries both Rucks
P2 5 Merkins, Chase & Catch Up
Sprocket – you are a leader that we all look up to in The Fort. Thanks for the tap and including me in the “Spicy Tour”.
Punch List out.